Week 2017.12.18

As Christmas and the New Year are coming soon, here are the hours for the holidays:

Saturday, 12/23/17: Regular hours
Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of Chad Smith (“Prowler Sprint Test”) as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.11.06.

Option 3
3 rounds for time of:
10 Burpees
20 Goblet Squats, 45#/30#
30 Double-unders

Compare to 2016.12.22.